Treats To Satisfy the Sweet Tooth of Every Paleo Diabetic

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7 Sweet Treats That Won’t Leave You Feeling Deprived.

The summer is time for ice cream, popsicle, pudding, and pies but eating these things while following a paleo diet is difficult and possibly deadly to a diabetic!    It is possible though to satisfy these summer cravings while following your dietary restrictions.  I have first-hand experience.

I have eaten according to the paleo principle for almost two years.  My boyfriend is gluten-free and I have several family members who are diabetics.   Because I am usually the host of many summer cookouts, I have spent a significant amount of time finding recipes that I am proud to serve and that meet all the dietary requirements of my guests as well as myself.

As a refresher, people who “eat paleo,” avoid grains and dairy.  A full description of the paleo lifestyle is beyond the scope of this article but to find out more, check out Robb Wolf’s website by clicking here.   Persons who are diabetic should limit sugar as well as limit their carbohydrate intake that turns into sugar.[i]

1.  Frozen banana slices dipped in organic chocolateWhile bananas are somewhat high on the glycemic index, by cutting them into slices, you can divide one banana into 3 servings (about 4 grams of sugar).  By dipping just half of each slice in chocolate, you only add 1 gram of sugar to the mix.  Here are lots of great recipes and techniques courtesy of Pinterest (of course).  You will find if you click on the link that many of the frozen banana recipes are not diabetic-friendly but there some great technical tips for how to produce a really beautiful frozen banana.   https://www.pinterest.com/explore/frozen-banana-bites

2.  Strawberries “sundaes.”  This is my niece and nephews’ favorite treat in the summer because they taste great and they just love the mess (whipped cream mustaches) that they make when they eat them.  Hint:  have your kids eat them outside!  Wash and de-stem fresh organic strawberries.  Fill them with a squirt of non-dairy whipped cream and drizzle with just a little bit of organic chocolate sauce.  [Click to Tweet]

3.  Warm Apple Strudel.   If you are dying for that piece of apple pie, this might do the trick.  Peel, core and slice a small apple into chunks.  Sprinkle 2 tablespoons of unsweetened granola on top.  There are many unsweetened, paleo-friendly granolas on the market!  Sprinkle Stevia on top (to taste) and ¼ tsp of cinnamon.   Remember that Stevia is more than twice as sweet as sugar so go light on it! Cover with foil and put in the oven at 325 and bake for about 30 minutes.  You can also microwave it for 1 to 1.5 minutes but I am not a fan of the microwave. It actually changes the molecular structure of food!

 4.  Sugar-Free Coconut Vanilla Ice Cream.   This is a great ice cream treat.   Although made from coconut milk, it does not have a strong coconut flavor.  I found this recipe last summer on Insonnetskitchen.com.  Here is a link.  Good stuff!  http://www.insonnetskitchen.com/sugar-free-coconut-vanilla-ice-cream

5.  Peanut Butter Pudding.  Who doesn’t love the combo of peanut butter and chocolate!  This recipe was actually for a pie and the “pudding” was the filling.  Mix 1.5 cups of almond or coconut milk with 1 small box of sugar-free dairy-free instant vanilla pudding mix and mix with a wire whisk.  Add 1/3 cup of peanut butter, ½ tsp of gluten-free vanilla extract and 1 cup of frozen, fat-free, dairy-free whipped topping.  Pour into bowl and refrigerate for 4 hours.  Makes 10 servings.  Sugar: 5 grams and delicious!

6.  No Bake Key Lime Pie.  I love key lime pie.  Yes, I know that “real” key lime pie is not green but I had to make some changes to make this perfect summer treat fit my requirements.

Ingredients: 1 small box of sugar-free lime Jell-O, ½ cup of boiling water, 1 8-oz package of low-fat or fat-free, dairy-free cream cheese (Trader Joe’s makes a good one!), 1 Tb of fresh lime juice, 1 tsp grated lime peel, 2 cups frozen light dairy-free whipped topping, thawed.

Directions: Dissolve Jell-O in boiling water.  Beat cream cheese in large bowl and slowly add Jell-O until well combined.  Stir in lime juice and lime peel.  Fold in whipped topping until well blended.  Pour all into a pie pan lightly sprayed with coconut oil cooking spray.  Chill for about 3 hours.  Yum!

7.  Yogurt Popsicles: Last but not least, you must have a popsicle in the summer!  Sure, you can buy sugar-free popsicle in any grocery store but I guarantee that they won’t taste as good as these!  Why?  They are made with paleo-friendly and diabetic friendly coconut milk yogurt!  Combine 3 cups of plain, non-fat coconut milk yogurt (or strawberry flavored) with 2/3 of a cup of no-sugar-added strawberry syrup (slightly less if you use strawberry yogurt).  Mash ½ cup of sliced strawberries with a potato masher.  Put cupcake papers in a muffin tin and divide the yogurt mixture evenly between them.  Divide the mashed strawberries equally and put on top of the yogurt mixture.  Freeze for about 30 minutes until slushy.  Put popsicle sticks into the center of each cup and put back in the freezer until firm. Peel off paper before eating. Makes 6 popsicles.

So that’s it!  Hopefully, one of these options will bring back memories from the summers of your childhood.  If only we had summers without work again too!

Do you have a dessert recipe that you would like to share that both diabetic and paleo friendly?

Caroline Boardman

Republished on June 20, 2018 from June 3, 2015

Email: info@feohio.com

www.balancingyourchemistry.com

Functional Endocrinology of Ohio
Akron: 2800 S. Arlington Road, Akron, Ohio 44312 (330) 644-5488
Cleveland: 6200 Rockside Woods Blvd., Ste. 100, Independence, Ohio 44131 (216) 236-0060
Dr. Keith S. Ungar, Chiropractic Physician

Click here to make an appointment with one of our doctors.

[i] Note: if you are a diabetic or have any other doctor-ordered dietary restrictions, please check with your doctor about what you should and should not be eating.  This article is not intended as medical advice.

The How and Why of Detoxing: My Detox Diary

Detox

“Most People Have No Idea How Good Their Body Is Designed to Feel.”
– Kevin Trudeau

Have you thought about doing a detox or are trying to find the motivation to do another one? Are you wondering why doing a detox is important and how to start and stick with it?

The Why

In keeping with living a more intentional life, my Mantra for the past 21 days has been….Keep Calm and Cleanse.  January has become the month for me to reboot my mind and body.  Exposed to chemicals in the air we breathe, the products we lather on our bodies, food additives and preservatives, herbicides, pesticides and chemicals added to the water we drink, our bodies get out of balance.   When toxins build up in the body you may experience tiredness, headaches and digestive and neurological symptoms.

A well-designed cleanse enhances the functions of the detoxification organs and help us regain balance of our hormones, digestion and nutrition.  Detoxifying the body will reset your taste buds and will help with common cravings of caffeine, alcohol, salty, sweet, fatty or unhealthy foods. [Click to Tweet] Not only will you feel better but you may even shed a few unwanted pounds! I personally needed to reboot my mind and body and get back on track with my health and my workout routine.

For a more detailed explanation of The Why, click here to watch Dr. Keith Ungar’s video explanation.

The How

As a Patient Care Coordinator at Functional Endocrinology of Ohio, it has been extremely important to me to keep up a healthy lifestyle for not only myself and my family but for our patients.  I’ve walked and continue to walk the walk so that I am able to connect with our patients and the lifestyle changes that they will need to make.   At Functional Endocrinology of Ohio, Dr. Keith Ungar recommends Apex Energetics Clearvite detox program.    The ClearVite progam is a cleansing regimen to support health and vitality.  Within the first 2 weeks I notice positive changes in my body, energy levels, mood and mental clarity. Along with detoxing I have incorporated a new workout routine to get back on track.  I feel it is very important to have a consistent workout routine as well.

Being ready is key to a successful cleanse! [Click to Tweet]  It’s important that you understand the cleanse and to know the haves and the have-nots.  It’s crucial that you prepare a shopping list and also a weekly menu.   Pinterest is an awesome resource for gluten, dairy and soy free recipes.  Being prepared will lead to a calm and successful cleanse.

Below is my Detox Diary.  Also be sure to check out my Food Tracking Sheets for the 21 days and some of my favorite recipes.

My Detox Diary

Phase 1
Days 1-4

I’m excited and ready to commit to a healthier me!  However, I know, the first 4 days are always an adjustment.  I personally suffered from a slight nagging headache, craved sweets and required a few extra hours of sleep.  Keeping a positive attitude, I increased my water intake, ate fruit to curb my sweet tooth and went to bed a little earlier.  [Click to Tweet]  I also mapped out a workout schedule to fit into my busy schedule and committed to sticking to it for a good 21 days.  (I know that committing to a good 3-week plan of regular exercise will get me back on track and relieve a little stress in my life.  Even on the days I really didn’t feel like it or time was not on my side,  I challenged myself to at least make sure to walk on my treadmill to reach my personal goal of 10,000 steps a day.)

Phase 2
Days 5-7

Excited to reap the benefits, I am continuing to prepare for each day and keep up with my workout regimen.  I have incorporated my cleanse recipes into my family’s daily menu and have encouraged those around me to get moving. I’m determined to avoid the curse of “Cabin Fever!”  I’m feeling stronger and more confident that I am doing what is most important for me, my body, my family and my patients.  I am sleeping well and waking refreshed!

Detoxification
Day 8-14

This is, for most, the most challenging phase of the detox.  The 8th day begins a “No Meat Week” and just the thought of it gives me anxiety!  But I chose to embrace the process and put a little effort in to it. The Sunday before, I searched Pinterest for recipes conducive to the Clearvite cleanse, went to my local fresh produce market and invited a friend over to share in the fun of cooking! My mantra this week has been to give 100% to all that I do and of course, make the most of all that I do.  Being prepared for this week is a must.  Make sure to have plenty of healthy snack items on hand.  I found myself eating something every couple of hours throughout the day. I recommend mixing up a batch of Polly’s Paleo Granola.  See recipe below.

Completion Phase 1

Day 15-17

So happy to add meat back into the menu.  I rely heavily on meat as a source of protein.  But I must say throughout the no meat week I did feel pretty good!

Completion Phase 2
Day 18-21

Feeling confident, accomplished, energized, and back on track.  These last few days will be a breeze!

21 Days of Food Tracking

My Favorite Detox Recipes

Polly’s Paleo Granola

1 lb. almonds, whole or sliced
1 lb. pecans or walnuts, coarsely chopped
1 lb. pumpkin seeds (hulled)
1/3 cup sesame seeds
1/2-lb bag unsweetened large flaked coconut
1 teaspoon sea salt

Mix all together well.

In a bowl, mix the following:

2/3 to ¾ cup olive oil or grape seed oil
1 tablespoon gluten-free vanilla
1 tablespoon grade b maple syrup
½ cup raw honey

Stir this well and quickly pour over the granola mix.  Stir together very well.  Spread out on 2 baking sheets.  Bake at 250 degrees for 30 to 45 minutes or until lightly browned. Stir every 10 minutes and watch carefully.  Let cool, then stir in 1 lb. craisins , raisins or dried cherries.  Store in an air tight container in the refrigerator.  Eat as a snack or serve as cereal with Almond or coconut milk.   Thanks Polly!!

Crock Pot Tapioca Pudding

2 cups  almond milk
2 cups coconut milk
1 cup tapioca pearls
¼ cup grade b maple syrup or agave nectar
1 teaspoon gluten-free vanilla

Combine all ingredients into a crock pot and simmer on medium for 4 hours, stirring occasionally

Turkey and Quinoa

1 lb. organic ground turkey
2 cups of quinoa
3 cloves fresh garlic
1 small onion – diced

In a skillet, brown ground turkey. Drain.  Add fresh clove of garlic and diced onion.  Separately cook quinoa according to instructions.  Then add cooked quinoa to skillet. Mix well and let simmer for 20 minutes

*add a dash of Cheyenne pepper to spice it up a bit!

Chicken Noodle Soup: http://www.thedailymeal.com/gluten-free-chicken-noodle-soup-recipe

Apple Quinoa Bake http://chocolatecoveredkatie.com/2015/11/09/apple-quinoa-breakfast-bowls/

Spaghetti Squash Chow Meinhttp://littlebitsof.com/2014/10/spaghetti-squash-chow-mein/

Click here to read another realwellnessdoc blog post related to detoxifying the body: Detoxifying Your Body is Critical to Good Health

Deotx bodyWhen you are ready for a healthy lifestyle, it is a lot easier to maintain good habits throughout the year!  Do you have a favorite detox recipe?

Best of luck and health to you,

Joy Vale
January 31, 2016

www.balancingyourchemistry.com

https://www.pinterest.com/realwellness/

Functional Endocrinology of Ohio
Akron: 2800 S. Arlington Road, Akron, Ohio 44312 (330) 644-5488
Cleveland: 6200 Rockside Woods Blvd., Ste. 100, Independence, Ohio 44131 (216) 236-0060
Dr. Keith S. Ungar and Dr. Andrew Kender, Chiropractic Physicians

To schedule an appointment, click here.

Sources/Graphics:

“Shawna Leeann.” Detox in a Box. N.p., n.d. Web. 19 Jan. 2016
http://ink361.com/app/users/ig-1196765161/sanavitanyc/photos

 

We All Scream for Ice Cream

Untitled design (5) Low Sugar Ice Cream Recipes for the Dairy Sensitive

On a hot day or a sad day, from the youngest to the oldest, we all sometimes crave the treat loaded with fat and calorie – ice cream! At one time this delicious dessert was only for the elite. Now everyone has access to this creamy marvel. But, it is not designed for everyone’s tummy. After eating ice cream do you ever get that feeling in your stomach?
There are a few reasons one cannot enjoy a bowl of ice cream.  Milk and sugar are the main ingredients in store-bought ice cream.  This doesn’t work for those who are dairy sensitive, lactose intolerant, or have a need to watch your sugar intake. You no longer have to skip ice cream though.  Unlike before, there are other alternatives. Frozen yogurt has been going around as an option for a while now because the ingredient changes from cream to milk.  But, it is still dairy-based.  So the inexpensive alternative to ice cream is to make your own, starting with a substitute for the main base ingredient, the milk.  [Click to Tweet]
The traditional ingredients to make ice cream are milk, vanilla, eggs, cream, and sugar.  Now, we have a choice of different milks on the shelves: coconut, almond, cashew or rice milk.  Click here to read our blog post about milk substitutes.   If you are looking for that creamy texture try blending up a banana or an avocado.  [Click to Tweet] I know what you are thinking – avocado isn’t sweet but, once you add a small amount of honey, agave nectar or organic grade B maple syrup, it is. Also, instead of eggs you can use xanthan gum for texture.  [Click to Tweet] Flavoring, is like seasoning – you can use cinnamon or vanilla. Instead of chocolate chips or cookie crumbs, try your favorite fruit, almonds, pecans or even cashews.  Below are some pretty cool ice cream recipes:
Basic Recipe:
3 cups dairy-free milk (coconut, almond, cashew, sesame, etc.)
1/3-1/2 cup natural sweetener (maple syrup, coconut sugar, honey, etc.)
Flavoring to taste (vanilla, cinnamon, cacao powder, maca, mint extract, etc.)
Add-ins of choice (fruit, cacao nibs, nuts or seeds, chocolate chunks, etc.) 1
One-Ingredient Banana Ice Cream (serves 2)
Time: 5 minutes
Ingredients: 2 Ripe Bananas, sliced and frozen
Directions: Add bananas to the food processor and blend.
Occasionally scrape down the sides and continue to blend until smooth, about 3-5 minutes.
Scoop into a bowl and enjoy immediately as a soft serve! For firmer ice cream, place in an airtight freezer-safe container and freeze for at least 1 hour.[1]
Check out this website for some other great “ice cream” recipes or this blog article from June 3rd with lots of great desert ideas for diabetics or those following the paleo principle.
Do you have a great alternative ice cream recipe?  Please share!
Nikita Williams
September 9, 2015
www.balancingyourchemistry.com
Functional Endocrinology of Ohio
Akron: 2800 S. Arlington Road, Akron, Ohio 44312 (330) 644-5488
Cleveland: 6200 Rockside Woods Blvd., Ste. 100, Independence, Ohio 44131 (216) 236-0060
Dr. Keith S. Ungar, Dr. David Starkey and Dr. Andrew Kender, Chiropractic Physicians
To schedule an appointment, click here.

[1] http://www.culinarynutrition.com/20-best-dairy-free-ice-cream-recipes/

 

Me Caroline, You Reader – 6 Everyday Paleo Principles

Untitled design (21)Untitled design (20)

How To Eat Like a Caveperson.

You probably are not fluent in cave-speak, but you may have lived in a cave if you haven’t heard or read about the Paleo diet.  It seems that everyone is jumping on the paleo bandwagon these days.  Are you wondering if there is anything to eating paleo or if it’s just another fad?
I should probably disclose that I have followed a paleo eating principal for almost 2 years.  So, yes, I might be biased.  But, when I first heard about it, I was skeptical.  I thought it was some Hollywood diet and that it had no basis in science.  Additionally, I thought it would be incredibly impossible to do.  No grains or dairy?  No cheese?  Even more importantly, if I was able to give these things up, would it be worth it?  What changes could I expect to see?
So what is the paleo diet?  For reasons I hope you will understand by the time you read this article, eating paleo is a way of life.  It is not a diet.  A diet is a temporary weight loss program but eating paleo is based on the principle [Click to Tweet] that “for optimal health, modern humans should go back to eating real, whole unprocessed foods that are more healthful than harmful to our bodies.”[1]  Click here for a great infographic about how to explain the paleo principle (an elevator speech).
As Rob Wolff explains it, “research in biology, biochemistry, ophthalmology, dermatology and many other disciplines indicate it is our modern diet, full of refined foods, trans fats and sugar, that is at the root of degenerative diseases such as obesity, cancer, diabetes, heart disease, Parkinson’s, Alzheimer’s, depression and infertility.”[2]  Because “agriculture came on the scene a mere 10,000 years ago,” humans have been unable to “completely adapt to eating modern foods like wheat, sugar, chemically processed vegetable and seed oils and other ‘Neolithic’ foods.”[3]  So, it’s no wonder that various disease states and autoimmune disorders “have accompanied the global spread of industrialized food.  This is “why the Paleo approach emphasizes returning to a more ancestral approach to eating.”[4]
For those of you would want a detailed explanation of why the Paleo approach is scientifically sound, read this.   For most people, though, the basic explanation and the health benefits attributed to eating this way are enough.  These benefits include:

Paleo benefits

 

Image courtesy of Primal Palate – http://www.primalpalate.com/about/the-paleo-diet/

If I have I convinced you that eating according to paleo principles is both scientifically sound and can offer a myriad of benefits, then here are:

The 6 Basic Principles.[5]

  1. Eat organic, grass-fed, wild-caught lean proteins: chicken, turkey, fish, lamb, and beef.
  2. Eat organic fruits and vegetables.  You can eat potatoes occasionally and sweet potatoes are better than white.
  3. Eat “healthy fats from nuts, seeds, avocados, olive oil, fish oil and grass-fed meat.”[6] Eat nuts and seeds in moderation.
  4. Avoid “pro-inflammatory foods like gluten-containing grains, legumes [beans], sugar and laboratory-concocted Frankenfoods [and artificial sweeteners] found in the middle aisles” of your grocery store.[7] This also includes rice and corn.  Yes, as well as being genetically modified, corn is a grain.
  5. Avoid dairy. This does not include eggs.  In fact, many paleo recipes are heavy on the eggs.  Click here to read my blog post of March 16, 2015, for some tips on how to live dairy-free.
  6. Avoid alcohol.
Here is a list from Rob Wolff that you can clip and carry with you in your wallet until you have the “rules” down:
paleo-dos-and-donts
If you are still reading, then here are a few other tips from some paleo “experts” that may convince you to try paleo or to stick with it:
  • Follow the rules as closely as possible. The Paleo Police will not place you under arrest if you satisfy your sweet tooth now and then (dark chocolate is best) or use a little bit of grass-fed organic butter.
  • Simplify. There are many paleo cookbooks and websites out there.  Take it from me, some of the recipes are ingredient intensive and complex.  While I have made a few and have really liked the product, cooking this way does not fit with my crazy busy life.  There are plenty of options that are simple and delicious and there are lots of cookbooks and websites out there that can show you how to plan to make things even easier.
  • Stick with it for at least 30 days. We all know the 21 day to a habit rule, but I suggest 30 days because you may suffer from the “paleo flu” in the first few weeks as you cut some foods from your diet.  [Click to Tweet]  By sticking with it for 30 days, you can come out the other side and start to realize the benefits.
  • Eat like a champ.  Don’t be afraid to try new recipes or experience new foods – including healthy dietary fats. The Paleo diet may feel restrictive at first, but if you have an open mind and adventurous palate, you’ll soon find that this way of eating offers infinite variety, flavors, and nourishment.”[8]
So, how has it worked out for me, you might ask?  I guess that since I have eaten this way for almost 2 years, you might guess that it’s going well.  Specifically, I can tell you that the biggest differences for me are increased energy levels, very few digestive problems and (drum roll please) – I sleep like a baby!  I also noticed faster results from my workouts.  [Click to Tweet] I now need to confess that although I was strict in my adherence to the rules for more than a year, I am now in the 90% club. I occasionally eat a gluten-free grain and very occasionally, cheese.  I also confess to enjoying a gluten-free adult beverage now and then.  So far, so good.
So give it a go – yumma paleo and feel zook![9]  That’s cavespeak for – eat paleo and feel good!
Do you have any simple and delicious paleo recipes you would like to share?
Caroline Boardman
June 24, 2015
 www.balancingyourchemistry.com
To Schedule a Complimentary Consultation, click here.
Functional Endocrinology of Ohio
Akron: 2800 S. Arlington Road, Akron, Ohio 44312 (330) 644-5488
Cleveland: 6200 Rockside Woods Blvd., Ste. 100, Independence, Ohio 44131 (216) 236-0060
Dr. Keith S. Ungar, Dr. David Starkey and Dr. Andrew Kender, Chiropractic Physicians

 

[1] http://nomnompaleo.com/paleo101

[2] http://robbwolf.com/what-is-the-paleo-diet/

[3] http://nomnompaleo.com/paleo101

[4] Id.

[5] For most people, following the “rules” 90% of the time will give them the benefits they want.  None of us are perfect.  For some, who might be paleo based on their doctors’ recommendation and/or to help with chronic health conditions, strict adherence to the principles (at least for a while) is necessary.  It is always a good idea to find and consult with a doctor who is open to alternative health care solutions before just jumping in to any major lifestyle change.

[6] http://robbwolf.com/what-is-the-paleo-diet/

[7] http://nomnompaleo.com/paleo101

[8] Id.

[9] http://public.wsu.edu/~delahoyd/cavespeak.html